Single Water Bottle Raising Row
Simple single-arm row using a water bottle that builds foundational pulling strength.
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: back & lats. Secondary: rear delts, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~4 kcal |
How to do it
- Hinge at the hips holding a water bottle in one hand.
- Row the bottle toward the hip while keeping the back flat.
- Squeeze the shoulder blade at the top.
- Lower with control.
- Complete reps then switch sides.
Equipment
- Water Bottle
Coaching tips
Benefits
Simple single-arm row using a water bottle that builds foundational pulling strength.
Common mistakes
Avoid rotating the torso or using momentum.
Make it harder
Use a heavier bottle or dumbbell.
Make it easier
Support the free hand on a surface.
Breathing
Exhale as you row, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 4 sets × 15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.